Whole Body Vibration Machine workout plan
Yesterday, we covered when to use WBV machines each day. Now we’re going to share with you a little information on how to use it, specifically which exercises you can do with it.
It’s important to stretch before and after your exercise routine to avoid pulling a muscle, especially after since your muscles will be warm. You can do various yoga routines utilizing the Whole Body Vibration Machine, which provides an optimal location for calf stretches. Hold the handles and drop one heel off the back of the machine at a time. Hold the stretch for 15 seconds. Come off the machine and onto your knees on the floor with your hands on the platform. Place your head on the floor to stretch chest, back and legs in the yoga “child’s pose.” Back on the machine, facing away, stand on the tips of your toes, stretching your arms up, making yourself as long as possible then bend all the way forward, resting your hands on the floor. Breathe deeply.
Do abdominal exercises while on the machine to increase workout results. Put your hands behind your head and tuck your pelvis under, slightly bending your knees, and hold the contraction for five seconds. Release back to your natural stance. Repeat for a total of 25. While sitting on the machine with your back to its controls, hold your legs straight out in front of you, parallel to the floor. Contract abdominal muscles while exhaling and pull your knees into your chest. Hold for two seconds. Repeat for a 25 count. Hold a weighted ball while standing on the machine, facing away from the controls. Take the ball out in front of you and twist from your waist to your right and hold for two seconds. Return to center and twist to your left. Repeat 12 times each side.
Standing on the machine provides an excellent opportunity to incorporate time into your routine for weightlifting. Move through your complete range of motion slowly, maintaining your form. Bicep curls, triceps overhead extensions, lateral arm raises and shoulder presses are all good choices for free weights while vibrating. Choose a weight that is challenging toward the end of your 12 repetitions, but light enough to keep proper form. Do three sets of 12 for each exercise.
Even push-ups can be done with vibrations to help work your chest, arms, and shoulders. Start by placing your hands on the vibration machine and then extend your legs out behind you so that your weight is supported on your hands and feet only. Your shoulders, hips and heels should form a straight line. Tense your core, bend your arms and lower your chest towards the platform. Pause with your chest almost touching the platform and then push back up to the starting position. To make push-ups more challenging, raise your feet by placing them on a step or stability ball.
The isometric squat exercise increases leg muscle endurance and also strengthens your core — the collective term used to describe your abdominal, waist and lower back muscles. Stand on the platform of the vibration machine. Hold the handle for balance. Place your feet shoulder-width apart. Bend your knees and squat down until your thighs are parallel to the floor. Hold this position for 30 to 60 seconds. Slowly return to the starting position, rest and repeat. Make this exercise more challenging by holding weights in your hands, standing on one leg and not using your hands to balance yourself.
This exercise, which challenges your balance and develops leg strength, places an emphasis on your butt. Place your left foot flat on the vibration machine and the ball of your right foot on the floor. Move your right foot backward so you are in a long, staggered stance. Grasp the handle for balance if necessary. Bend both your legs and lower your back knee down towards the floor — stop moving when your front thigh is parallel to the floor and your rear knee is bent to 90 degrees. Push back up into the starting position and repeat. Complete the desired number of repetitions, change legs and repeat.
Do lunges facing the machine with one foot on the floor, one foot on the vibrating platform. Keep your front knee behind your toes and drop your back knee towards the floor. Repeat 12 to 25 times on each leg. Do pushups from knees or toes, with palms on the machine’s platform. Try different hand placements to target different areas.
It’s worth noting that, as with any exercise regimen, you won’t get skinny or healthy overnight, but if you work at it, you’ll be able to accomplish goals you set out to accomplish. All it takes is hard work, a little patience, and maybe some heat therapy for those aching muscles.
In addition to the above, we also have some videos that show you the ins and outs of exercising on your Whole Body Vibration Machine.